Friday 11.21.2014

FITNESS

A. Take 15 minutes to build to a heavy 3-rep Back SquatB. In teams of two, partners alternate to complete as many rounds and reps as possible in 10 minutes of:200 Ft Farmer's Carry (as heavy as possible)7 BurpeesC. (Optional) Three sets of:Dumbbell External Rotations x 8-12 reps/arm @3011 (very light DBs)Rest as neededWeighted Plank Hold x 30-45 secondsRest as needed

PERFORMANCE

A. Every two minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 2 reps @ 90%*Set 8 – 1 rep @ 90%*Nevermind the crazy rep scheme --- we are prepping you to feel strong when we test on MondayB. In teams of two, partners alternate to complete as many rounds and reps as possible in 10 minutes of:200 Ft Farmer's Carry (as heavy as possible)7 BurpeesC. (Optional) Three sets of:Dumbbell External Rotations x 8-12 reps/arm @3011 (very light DB)Rest as neededWeighted Plank Hold x 30-45 secondsRest as needed

COMPETITION

A. Every 2 minutes, for 12 minutes (6 sets):Snatch Balance + Hang Snatch + Snatch + Overhead SquatBuild over the course of the six sets. Try to exceed last week’s loads.B. Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:Run 800 Meters2 Legless Rope Climbs (15′)8 Strict Handstand Push-Ups12 Ring Dips16 Burpee Box Jump-Overs (24″/20″)The expectation is that you will have at least 2 minutes of restbetween sets. If you are not getting a bare minimum of two minutes ofrest per round, please scale the reps or distances so that you get a bitof rest.

ENDURANCE

Row 5 minutes easyThen:Row 60 seconds @90%Rest 60 secondsx 12 setsThen:Row 5 minutes easy*Goal is same pace for every set.